Health

Try This Delicious Vegan Meatball Sub Meal Prep Recipe

Try this delicious high protein vegan variation to one of the worlds favourite meat-based pasta toppings, meatballs. Great for your daily meal prep or cook it fresh for dinner. Give this super easy recipe a go...

clock-circular-outline-lightPosted 13 Feb 2019
Try This Delicious Vegan Meatball Sub Meal Prep Recipe

If you're looking for a vegan variation of one of the world's favourite meat-based pasta toppings - meatballs, then this recipe is for you!

Perfect as a meal for one, meal prep or even cooked fresh for dinner with the family, it's a great switch-up for those who follow a vegan diet or just want an easy meat-free alternative to meatballs.

Trust us, this tasty Vegan Meatball Sub Meal Prep recipe is certainly one to try. Get creative with how you serve... Pasta, spiralised zucchini or a freshly baked sub - it'll all taste great when topped with these incredible marina vegan meatballs.

Scroll down for the ingredients and method for these delicious vegan meatballs...

Get the recipe below:

INGREDIENTS

Meatballs:
  • 1 can/2 cups canned chickpeas, rinse and reserve chickpea liquid.

  • 2 1/2 tbsp ground flaxseed

  • 6 tbsp water

  • 1/4 cup oat flour (30g)

  • 1/4 cup Lupin flakes (35g) (or sub for more oat flour, the lupin makes it higher in protein)

  • 1 Garlic clove, minced

  • 1/2 Chopped Onion

  • 2 tsp Italian seasoning (basil, oregano etc)

  • 1/2 tsp salt & pepper (or to taste
)

Marinara Sauce:
  • 1/2 tbsp olive oil

  • 1 Chopped Onion

  • 1 garlic clove, minced

  • 1 carrot, cut into small pieces

  • 1 tbsp tomato paste

  • 1/4 cup red wine (optional)

  • 1 can diced tomatoes

  • 1 tsp oregano

  • Salt & pepper to taste

  • Fresh basil leaves

Cashew Parmesan:
  • 1/2 cup cashews (72g)

  • 2 tbsp nutritional yeast

  • 1/4 tsp garlic powder

  • Pinch of clove

Serving Recommendations:

Serve with zucchini noodles, spaghetti or sub.

METHOD

Meatballs:
  1. Blend chickpeas in a food processor/blender until smooth.

  2. Soak flaxseed in water until flax egg is formed, 5 mins.

  3. Blend the together chickpeas and flaxseed eggs.

  4. Blend in the remaining ingredients. If the mixture is too sticky, add more oat flour/lupin flakes. If too dry, add a little chickpea liquid (you want a consistency that will be easy to roll into balls without sticking to your hands). Taste and adjust for seasonings.

  5. Form the mixture into meatballs using an ice cream scoop and place onto a lined baking tray.

  6. In a 200 C/ 400 F degree oven, bake the meatballs for 20-25 minutes, turning over halfway through. They will be golden on the outside when done.

Marinara sauce:
  1. In a medium pan, heat the olive oil over medium heat.

  2. Sauté the onions for 3 minutes, then add the garlic and the carrot. Cook for another 2-3 minutes. Stir in the tomato paste and cook for 2 minutes.

  3. Add the red wine to deglaze.

  4. Add diced tomatoes and simmer for about 10 minutes. Season with oregano, salt, and pepper.

Cashew Parmesan:

Put the cashews, nutritional yeast, salt, and garlic powder in a food processor and pulse until a fine meal is achieved.

TO SERVE
  1. Add meatballs to marinara sauce.

  2. Place on top of spiralized zucchini noodles or spaghetti, or serve in a sub.

  3. Sprinkle of cashew parmesan and basil leaves on top.

  4. Enjoy!

Looking for new vegan recipes? Try this epic home-made Vegan High-Protein Nutella Banana Bread.

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Recipe Creation by Amy Lee.

GymsharkBy Gymshark